The best way that I can think of offhand without subscribing to some kind of fad diet or "nutritionist" prescribed diet plan which can cost a bunch of money and do very little more than you can on your own.
A caloric balance of proteins, carbohydrates, and fats. Basically, protein is necessary for muscular recovery and growth, good fats (poly)unsaturated fats assist the protein molecules in regenerating torn muscle fibers, long terrm slow processed energy etc, etc, carbohydrates are used for short term energy and excess carbs is stored as body fat.
In the case you're talking about, the idea is to have high protein levels, for muscle recovery and development, while limiting carbohydrates to those necessary to workout the the fullest ability, and fats sufficient to sustain quality of life through the day.
First off is to determine how many calories per day he needs. Based on the parameters you described, I would guestimate around 1800-2200 calories for an average person, but everyone varies. For the sake of this explanation, I'll use 1800.
There is an algorithm to determining the appropriate numbers of grams of fats/carbs/proteins per calorie, and it all depends on what the person needs. In this case its high protein, low carb, minimal fat.
The algorithm works like:
Total Calories(/4)x .75 (Protein % value) = 337.5 grams(approximately)
Total Calories(/4)x .20 (Carbohydrate % value) = 90 grams(approximately)
Total Calories(/4)x .05 (Fat % value) = 22 grams(approximately)
These figures all have to be approximated because unless you're eating lean chicken breasts and white rice all day everyday, these figures are almost impossible. But, because its a general algorithm the individual numbers can be changed at will to meet the needs of the individual involved. Hope this was helpful!
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